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Hi Everyone,<br>
<br>
It is great to see the expanding interest and participation with the
TRIUMF Running Group. I have been feeling the enthusiasm that all of
you are bringing to the sessions and this is making them more
enjoyable. I didn't think that would be possible. Keep on
encouraging other to join us. We all know of the huge benefits this
activity provides so spreading the word is good for TRIUMF.<b><br>
</b><br>
<b><b>TRIUMF Stretch and Strength Classes<br>
</b></b>Good News! Beatrice Frank has shifted some of the TRIUMF
Stretch and Strength classes to Wednesdays in August. This is a
fantastic activity which complements running activities. It improves
core strength, reduces risk of injuries, and improves running form.
I strongly recommended adding this type of activity to your
health-improving routines. See
<a class="moz-txt-link-freetext" href="http://www.triumf.ca/triumf-social-club/triumf-stretch-strength">http://www.triumf.ca/triumf-social-club/triumf-stretch-strength</a><b>.<br>
</b><b><br>
</b><b>Training this Week<br>
Tuesday July 25</b><b>, 2017</b> - Hills<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the junction of Hemlock and Huckleberry Trails<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk up and down the hill several times. Try to bring the
heart rate up.<br>
</li>
<li>Walk back to TRIUMF<br>
</li>
<li>Consider doing some static stretching after the walk.</li>
</ul>
<br>
For runners<br>
<ul>
<li>Jog to the junction of Hemlock and Huckleberry Trails. We may
split into warm-up groups depending on who joins us<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>Do 8 or 10 hill repeats. Hard run uphill and easy jog down.<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday July 27, 2017</b> - tempo run or a longer walk<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Make a plan for a route in the forest - need at least 2
people. The Council Trail route is preferred.<br>
</li>
<li>Maintain a moderate pace for the entire 30 or 45 minute walk</li>
<li>Static stretching<br>
</li>
</ul>
<br>
For runners<br>
<ul>
<li>Easy run for 10 minutes. We may split into a few warm up
groups.<br>
</li>
<li>Gradually increase the effort for the next 12.5 minutes, turn
back and continue to increase the effort until you are running
at 10K pace at the 35 minute mark.<br>
</li>
<li>Jog back to TRIUMF at a comfortable recovery pace.<br>
</li>
<li>Static stretching for everyone. <br>
</li>
</ul>
<p><b>Weekend runs</b><br>
You will find much benefit from doing a long run once per week.
Generally, the pace is slow. The important aspect of this run is
the amount of time you put in. Any time over one hour is the
beneficial period. If you have not been doing these this year,
then start with shorter times and build up each week. Limit the
week to week increases to 10%. Once you have progressed to 1 1/2
hours, add in fast finish runs where you run the last 20 minutes
at a half marathon pace.<br>
</p>
<p><b>Alternate run days or do cross training</b><br>
If you want to run more than 3 days a week, do treat the extra
runs as recovery runs. <br>
Consider doing strength training. There are many routines designed
for runners. Cycling, hiking, swimming, yoga, are great cross
training activities. Basically, keep as active as possible without
hurting yourself.<br>
</p>
<ul>
</ul>
<ul>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
<br>
Cheers, <br>
Rob<br>
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